By Samantha Johnston (Physiofusion Receptionist)

There have been quite a few 5k races at night in Ireland for various charities this year and I decided to take part in my first one last Saturday in preparation for my 10k next month.

Darkness into Light is the flagship fundraising and awareness event for Pieta House, a non-profit organisation who support those affected by self-harming and suicide.  

This year more than 40,000 people took part in 20 different locations, and I decided to get involved by doing my first 5k race at their Phoenix Park location.

As I have been suffering from a calf muscle injury I wasn’t able to run the entire way as I had hoped.  However with some Physio work from Audrey in the weeks leading up to it, I was able to jog part of the way and walk the rest of the way.

Audrey gave me some great stretching techniques to make sure I was prepared for the event and so I go up half an hour early to practise these stretches.  Click here to see some of the stretches I did.

We started at 4.30am and the atmosphere was electric.  It was such a fantastic event to be part of, and running a 5k race as the sun was rising was quite special.

On finishing, I did some more stretches as part of my warm down and made sure to keep hydrated with plenty water.

I was glad to have completed my first 5k race and now can’t wait for my 10k next month in the Flora Women’s Mini Marathon.

Are you searching for Physio led Pilates in Dublin … then look no further than Physiofusion!

by Lorraine Hanrahan, Chartered Physiotherapist at Physiofusion

Pilates is a popular exercise form which embodies many of the principles of back care and postural education which have been proven by physiotherapists to reduce back pain and optimise spinal and joint health.

What is special about physiotherapist-led pilates?

As experts in movement analysis, postural re-education, exercise prescription and back care, Chartered Physiotherapists are best placed to deliver a high class, evidence based approach to pilates instruction.

How does pilates work?

Research into the complex nature of spinal stability has established that, essentially, we have two types of muscle groups which contribute to the controlled movement of our spine in day to day life.

More specifically, we have one group that produces movement (the ‘superficial’ or ‘movement’ muscles), and another group that provides the control for these movements (the ‘deep’ or ‘core’ muscles).

Pilates exercises focus on activating these core muscles, and then retraining them to support the spine as the ‘movement’ muscles act to move our bodies. In this way, pilates has been proven to bean effective method for strengthening the spine, improving posture, and reducing the risk of future back pain or injury.

Click here to see what is involved in the classes here at Physiofusion.

Our Pilates Studio

Is Pilates the same as yoga?

Pilates and yoga are similar in that both emphasize movement.  The main difference is that yoga requires moving from one static posture to the next, and pilates flows through a series of movements that are more dynamic and systematic, strenghtening postural muscles while achieving fitness.

What are the benefits of pilates?

• Longer leaner muscles allowing for better flexibility
• Improves postural problems and body awareness
• Increases core strength and stability
• No-impact and therefore easy on the joints
• Improves performace in sports, balance, coordination and circulation
• Complements other form of exercise
• Helps prevent injury
• Can be customized

To view our current timetable of classes please click here.

If you have any questions or would like any further information about Physio led Pilates in Dublin, then please email info@physiofusion.ie or call (01) 607 7104.  We would be happy to help assist your queries!

As featured in Fit Magazine

Physiofusion’s Pilates Classes were recently featured in Fit Magazine – the health supplement of the Irish Indepedant.  Click here to see more on our feature!

Photo courtesy of Fit Magazine

by Audrey Redmond, Chartered Physiotherapist at Physiofusion

Stretches before exercising should be an integral part of any fitness regime in order to help you achieve and maintain flexibility.

Each stretch should be held for 30 seconds (no bouncing) while maintaining a good posture (no arching in your back).  A stretch sensation should be felt, not pain!

Our Physio Audrey has shown Samantha how to do a series of standing stretches to be done before and after her jogging sessions.

Stretches in Standing

1. Calf Muscle (Gastrocnemius)

• Using a wall/ lamppost, stand at arm’s length from the wall and have feet hip distance apart (approx 30cms).
• Place one foot in front of the other with your toes pointing forwards.
• Hold your back straight (do this by engaging your core muscles) and point your hips forward towards the wall. Keep the back knee straight and slowly move your hips closer to the wall.
• Feel stretch at the back of the knee of the straightened leg.
• Hold for about 30 seconds.
• Switch legs and repeat.

2. Calf Muscle (Soleus)

• Keeping focus on the calf muscle, remain in the position from stretch 1.
• Ensure toes remain pointed forward, stomach tight and back straight.
• Bend back knee to feel the stretch lower down towards your achilles tendon.
• Hold for about 30 seconds.
• Switch legs and repeat.

3. Quadriceps

• Stand upright (you can use a wall for support).
• Take your heel to the buttock of one leg. Keep your stomach tight and back straight.
• Feel the stretch at the front of your thigh.
• Hold for about 30 seconds.
• Switch legs and repeat.

4. Groin (Adductor Muscles)

• Stand facing forward, feet wide apart.
• Keep your stomach tight, back straight and toes pointed forwards.
• Transfer your weight onto the left leg, bending at the knee (knee going over foot). Keep your right leg straight.
• Feel the stretch on the inside of your right leg.
• Hold for about 30 seconds.
• Switch legs and repeat

5. Hamstring

• Start with one leg infront of the other, hip distance apart.  Keep both feet pointing forwards and bend your back leg (most of the weight on this leg) while pulling the foot towards you (of the straight leg).
• Keep your back straight, stomach in and feet pointing forward.
• Bend forwards at your hips, aiming to reach your nose forward towards the toes.
• Pull toes up to feel the stretch.
• Hold for about 30 seconds.
• Switch legs and repeat.

Next week we will follow on from this with a post giving a series of ‘on the mat’ stretches so stay tuned!

For more information or to book a session with any of our Physio’s, please email info@physiofusion.ie or call us on (01) 607 7104.

Photo’s & information © Physiofusion

Welcome to our Osteoporosis blog!

Osteoporosis is a real disease and yet it is one that we can self-address very early in life to try minimise the effects it may have on our later years.  In our blog we are going to look in detail at what Osteoporosis is and look at ways of treating and managing this disease.

What is Osteoporosis?

Osteoporosis means ‘porous bones’ – bones filled with tiny pores or holes.  Bones are constantly being broken down and rebuilt and this is known as bone metabolism.  The problem of osteoporosis arises when our bodies break down more bone than it is rebuilding and over time we develop osteoporosis.

Losing bone – Osteoclasts are cells that are responsible for dissolving old bone

Restoring bone – Osteoblasts are cells that are responsible for bone formation

Hormones in our bodies regulate if the osteoclasts or osteoblasts are working more and in turn this is dependant on levels of Calcium and Magnesium in our blood – this is the reason why diet plays a role in the management of Osteoporosis.

Are you at risk of Osteoporosis?

I have divided the risk factors into non-modifiable (nothing we can do about them) and modifiable (factors which we can influence) and secondary causes (other reasons why we might develop Osteoporosis)

Non-modifiable risk factors for Osteoporosis include

Age (risk increases with age)
Sex (women are at greater risk than men but men also get Osteoporosis)
Ethnicity (White women )
Reproductive factors (early menopause)
Family History (Overall family history including maternal, paternal and sibling)

Modifiable risk factors for Osteoporosis include

 Weight (Weight loss or low BMI)
Smoking
Alcohol
Exercise
Diet

Secondary causes of Osteoporosis

 Anorexia nervosa
Chronic liver disease
Coeliac disease
Hyperparathyroidism
Inflammatory bowel disease
Male hypogonadism
Renal disease
Rheumatoid Arthritis
Long term corticosteroid use
Vitamin D deficiency

What is the FRAX calculator?

The FRAX (assessing your fracture risk) algorithm – is a free computer-based test which incorporates osteoporosis risk factors to give you and your health care provider an indication of your personal risk of having a fracture in the next 10 years.

The FRAX calculator was developed by the World Health Organization (WHO) and put into practice in the last few years.

For people who haven’t been diagnosed with Osteoporosis it can be a useful tool to direct future treatment and onward referral for a DXA scan.

For people already diagnosed with Osteoporosis, they need to continue with prescribed treatment regardless of the FRAX score reading.

Question:

Which risk factors are included in the calculations if your using the FRAX calculator?

Answer:

Age

Weight and height

Smoking

Alcohol consumption

Other health conditions such as Rheumatoid Arthritis

Corticosteroid use

Family history of fractures

Personal history of fractures

 

Question:

What are the advantages and disadvantages of using the FRAX tool?

 Answer:

Advantages

According to Bess Dawson-Hughes, MD, senior scientist and director of the Bone Metabolism Laboratory, Jean Mayer USDA Human Nutrition Center on Aging, Tufts University.

“The calculation include using easily determined risk factors, (easy questions to answer and no prior tests are required)  global validation and scores that are relevant to male and females.”

It is a useful screening tool used by professionals to decide who requires onward referral for a DXA scan.

 

Disadvantages

According to Marjorie M. Luckey, MD, medical director, Saint Barnabas Osteoporosis Center, Livingston, N.J., said.

“Known or suspected risk factors that contribute to fracture risk but are not included in the FRAX algorithm include falls, immobilization, epilepsy, chronic obstructive pulmonary disease, diabetes and depression, among others, she said. Other risk factors, like glucocorticoids, alcohol and smoking, have a dose-dependent effect on fracture risk.”

In addition, the FRAX score is only calibrated for untreated patients so not used for people who are already on medication as results can be misleading.

For more information on using the FRAX Calculator please visit www.Shef.ac.uk/FRAX     and see calculation tool on menu bar.

What can be done to minimise risk of Osteoporosis?

Some risk factors can’t be altered such as age or gender, but many can be modified for example diet and exercise.

DIET

In Dr Marylin Glenville’s book on Osteoporosis (How to prevent, treat and reverse it) she dedicates a few chapters to the nutritional approach to healthy bones.  It is a very interesting read and I recommend it to anyone who would like more specific information.  A nutrionist/dietician with a special interest in Osteoporosis could also be a good source of information. Additionally, Dr Glenville includes recipes and meal plans to help boost your bone health.

Below are a few interesting points from Dr Glenville’s book

Calcium’s role in the body is to act as a neutraliser – when we eat too much acidy food our body calls up clacium reserves from our bones to counteract the acidity.  A diet high in meat could mean that you’re losing more calcium than you are gaining (even if you are taking supplements).  A fine balance needs to be struck as protein, in moderation, is the basic building blocks for all the cells and bones as well as hair, skin and nails and we can’t just cut it out of our diets!

Caffeine affects bone in two ways – it causes calcium excretion through urine (for hours after its been ingested- calcium will be passed out through your urine) and it decreases calcium absorption in the gut.  The same goes for sugar.  Artificial sweeteners, soft fizzy drinks, salt and alcohol are also not good for you.

Foods that have a positive effect on your bones are fruit and vegetables, soya, phytoestrogens (substances that occur natrually in foods such as beans, soya and chickpeas) and water.

BUT  – bone health is not solely about Calcium – we also require adequate levels of Vitamin A, B’s, C, D, and K, Magnesium, Boron and Zinc – not to mention a good digestive and absorption system (bodies ability to absorb from your gut the good nutrients you’re putting into it.)

EXERCISE

Exercise is important at any age so if you haven’t exercised for a while then start gradually and build it up.  For bone density to increase the bone needs to be stressed appropriately and a program of exercises aimed at increasing strength and balance is helpful.  Of particular importance is the inclusion of high intensity strength training (using weights or exercise bands) and low impact weight bearing exercise (including walking, dancing, stair climbing, jogging, bouncing etc) in whichever program you take on.

Pilates, Yoga, T’ai chi andQi gong – these improve general flexibility, suppleness, coordination, breathing, balance and strength. All the mentioned techniques and the Alexander technique can help you to become more aware of your body and improve your posture.

Vibrating platforms have been used however further research is needed to look at their benefit to the Osteoporosis group.

IF you already have osteopenia or osteoporosis then certain movements much be done with caution for example bending forward (as they can increase spine fractures), avoid heavy lifting especially if combined with backward bending  (picking up shopping or re-packing shelves overhead and lifting heavy objects into a cupboard) and be careful about twisting movements, for example golf or simply reaching for something on the backseat of the car while you’re sitting in the front.

Exercise and calcium have an interactive effect.  Exercise stimulates the modelling end remodelling of bone, the body requires extra calcium to meet this increased demaind so ensure you’re getting enough calcium in with your diet.

At Physiofusion we run weekly Osteoporosis classes on a drop-in basis to encourage patients to start exercising and continue at home with regular walking and weightbearing activities they enjoy.  For more informationon these please contact info@physiofusion.ie or call us on (01) 607 7104

STRESS

Our modern lifestyles are stressful.  We’re constantly rushing from one appointment to the next, we have worries with work, financial and family and when we’re in this state Adrenalin is the hormone that is released.  This hormone usually helps us cope with ‘fight and flight’ situations and channels blood to go to our vital organs to help us cope (heart, bloodvessels and muscles) and non-vital organs are left with a poor supply, for example our digestive systems and in turn won’t allow you to get maximum nutritional value from your food as absorption will be affected.

Cortisol is also released by our adrenal glands in stressful situations and they are know to increase bone resorption and decrease bone formation – a direct impact on our bone integrity.  Cortisol plays a much larger role than described in the few sentences above and is explored in more detail in Dr Glenville’s book.

It is important to learn to de-stress and this can be done through relaxation, meditation or even stress management techniques.

Role of Medication

Your GP or Consultant can give you more information on drug treatments used in osteoporosis.  This is especially important if you’ve been diagnosed with Osteoporosis.  Until recently drug treatments for osteoporosis worked by preventing the loss of old bone (BUT the quality of old bone is not as good as new bone) and more recently new drugs on the market can help to lay down new bone (better quality bone).

Drug treatments of osteoporosis include

 HRT
Selective Ostrogen Receptor Modulators (SERMs)

Biphosphonates
Calcitonin
Teriparatide
Strontium Ranelate
Progesterone
Statins
Sodium Fluoride.

Drug treatment in Osteoporosis is fairly new and ongoing research is being carried out to establish the longterm effects of this medication. Should you require more information then speak to the person prescibing the medication to you.

If you would like to have an individual assessment of your balance, strength and general flexibility with a view to get a personal exercise program designed for yourself, please don’t hesitate to contact us at info@physiofusion.ie or call (01) 607 7104.

Information for the blog was obtained from CSP website, Scottish intercollegiate Guidelines network, the National Oteoporosis Society (UK), The Irish Osteoporosis Society and Dr Marilyn Glenville, author of Osteoporosis, BJSM.  Picture curtesy of google images.

Every day this week we are going to look at ways of improving posture by adding a short tip of the day to our blog.

There are many benefits to good posture.

• It keeps your spine strong and stable.
• Improves circulation and digestion.
• It aids breathing.
• It helps your muscles and joints.

Below are some tips for improving posture when standing.

Practise standing tall, by thinking of a piece of string drawing you up through the top of your head.

When standing, think of where your body weight is passing relative to your feet- it should pass just infront of your ankles- not through your toes!

Keep your lower tummy muscles engaged at a low level when you are standing – imagine pulling your bladder in and away from the zip of your trousers.

To correct shoulder blade position, gently roll them down and back from your ears- the front of your chest should widen.

Breathe outwards through the base of your rib cage for effective breathing. Your shoulders should remain relaxed.

Good desk set up is also key to improving posture.

Sit well back into your chair to use the natural lumbar support provided.  Ensure your feet can touch the ground in this position.

The height of your chair should be adjusted so that your hips are slightly higher than your knees while sitting.

Poking chins and forward head position are the most common causes of neck pain in office workers. Imagine you are trying to lengthen the crown of your head drawing your chin slightly back as you do so.

If you have any queries or would like to make an appointment, please contact info@physiofusion.ie or call 01607 7104.

image credit – Muscle Hack

Physiofusion was delighted when Irish Independent journalist Eoin Ryan got in touch to ask if he could join one of our Pilates Classes as part of an idea he had for a sports related article for the paper.

His article was based on the question “are some sports just for women or are men missing out on great ways to work out?”  We’ll let you read the article to find out what Eoin had to say about his Pilates class with us but I think it’s safe to say we converted him!

Mens Pilates Classes are becoming much more popular, with men realising just how much they can benefit from the class.

Why do we teach a Mens Only Pilates Class?

We try to make it a bit more sports specific.  It is comon to ahve people coming in with niggly hamstrings and groins, but after going through a programme of Pilates, the reduction in their rate of re-injury is fantastic.

What are the benefits of taking part in Pilates?

• Longer leaner muscles allowing for better flexibility
• Great ab core workout for core strength & stability
• Aids injury prevention
• Improves performace in sports, balance, coordination and  circulation
• Improves postural problems and body awareness
• No-impact and therefore easy on the joints
• Complements other form of exercise

How can I book a space?

For more information on the Mens Only class, or any of our Pilates classes, please email info@physiofusion.ie or call Samantha on (01) 607 7104.

 

Thanks to Eoin for featuring our class, we hope you now love Pilates as much as we do!

Photo credit: Irish Independent

Last year's Flora Womens Mini Marathon (2012)

By Audrey Redmond, Chartered Physiotherapist at Physiofusion

There’s nothing like a bit of outdoor exercise, especially when the sun decides to pop out and say hello! Some of you may use this good weather as motive for stepping up a gear with marathon training for the various events going on around Dublin this year.

Physiofusion’s receptionist Samantha is taking part in her first mini marathon this year in the annual Flora Women’s 10k Mini Marathon which is taking place on the June Bank Holiday (for more information click here).  Because of this, we have decided to focus a series of blog posts between now and June giving training tips and advice, as well as following how Samantha is finding her marathon training and how she copes on the day itself.

To start with we are going to look at ways of minimising the risk of injury during training.

• Invest in some decent runners to prevent injury.
• Remember the importance of warming up, stretching and cooling down (a seperate blog post will follow going into this further).
• Build your marathon training schedule up gradually. Take your schedule at a pace suitable for your own level of fitness and work from there. For a look at the training schedule recommended by the fitness experts at Flora click here.
• Include some core training into your routine (Pilates is fantastic for this) or vary your exercise with some cross-training.
• Keep your self well hydrated during your training and make sure you are well nourished.
• If injury occurs, follow the RICE procedure:
• Rest
• Ice
• Compression
• Elevation
• If pain persists, contact a Chartered Physiotherapist for a consultation to diagnose the programme and provide any necessary treatment.

By following this advice during your training, we hope you will have a safe and enjoyable journey to crossing the finish line!

Keep an eye out for our next post in this series which will show Audrey teaching Samantha some stretching and warming up exercises to help with her mini marathon training preparations.

For any further advice or information please email info@physiofusion.ie or call 01607 7104.

One in five Irish people experience headaches every 2-3 weeks. These can range from mild tension headaches to more severe debilitating forms such as cluster and migraine types.

Poor posture and neck stiffness can be an under diagnosed source of headache pain. Many people think that they suffer from frequent ‘tension’ headaches because they are busy or stressed at work, however some (‘Cervicogenic headaches’) can be caused by stiff upper neck joints and tight muscles from poor posture.

‘Tension headaches’ themselves can also be associated with trigger points and tightness of neck muscles.

I was recently asked to take part in Nurofens Headache Soother App to demonstrate some gentle movements which help to ease these pains.  If you have an Iphone, you can download the app yourself, or click here for more information.

If you feel that your neck becomes tight, stiff or painful when you have a headache, contact a physiotherapist who can advise you on treatment options.

At Physiofusion, we can diagnose whether there is an element of neck dysfunction contributing to your headaches, and help to relieve this with a combination of hands-on treatment, exercises, and postural correction.

Contact the clinic at (01) 6077104 for further information or to make an appointment.

Photos courtesy of Nurofen

A ski holiday can be the highlight of the year for ski enthusiasts. Our focus at PhysioFusion is on ski-conditioning and getting you ski-fit for the slopes.

What are ski conditioning classes?
You will participate in a physio devised circuit-based programme of strength, speed, agility, aerobic fitness, balance and core strength- perfect for the slopes!

What exercises can you do to prepare for the slopes?
Your experienced Chartered Physiotherapists at PhysioFusion have years of experience in the treatment of ski injuries. We have designed our ski conditioning programme to target those muscles you will use in the motion of skiing/snowboarding!

How can you strengthen your core, hips and legs to minimise muscle soreness during your holiday and reduce your risk of injury?
Prepare, prepare, prepare! Work your ski muscles (gluts, quads, calf muscles) on our ProFitter Ski Machine, and join in on our circuits of challenging exercises for skiing.

Is it only for skiers?
Participation in the classes is a great preparation for the ski season, however everyone who wants to get fit in a fun environment is welcome.

Individual Ski Conditioning Programmes also available, including:
Flexibility & Injury Assessment-of current ‘niggles’.  Movement Control Tests-looking for movement patterns that might put you at risk of injury on the slopes.

To enquire about upcoming courses, please email info@physiofusion.ie or call us on 01 607 7104.

by Audrey Redmond, Chartered Physiotherapist at Physiofusion

Tips for the National Lottery Dublin City Marathon 2012

Part One – Preparations….

The countdown is on and you have started getting serious with your Dublin Marathon Preparations. Congratulations on making it this far! Just think of all of the hundreds of miles you have ran to make it to the start line.

Audrey Redmond, our resident marathoner, who has completed marathons at Dublin, Berlin and Athens, aswell as the 56-mile Comrades Ultramarathon in South Africa, shares her top tips.

Top tips in the monthly lead up to the big day!

• Visualise marathon day – it will help you deliver your best performance.
• Heed all the experts’ advice about tapering in the 2 weeks before the race. You will not lose all your hard-earned fitness in those 2 weeks! It is purely a psychological response to the event ahead that you want to keep running long distances coming up to the event. Your legs will thank you on the day if you heed the tapering advice.
•  Avoid introducing anything new during these final weeks.  Don’t wear new shoes or kit (new seams will chafe!)  As marathon day approaches, aim to stick to your tried and tested routines.
• Avoid catching last-minute cold or flu as you taper. Taper early enough, get enough sleep, wash your hands often and take some vitamin C and Echinacea. Minimise contact with sick people, including those with the dreaded man flu!
• Stop all other sports at this stage- especially football, hockey and other field sports. You are unlikely to develop an overuse from running in these last 2 weeks – but you could sprain an ankle playing football which would rule you out of the marathon.
• Start to organise your support crew if you have not done so already – it is a bank holiday weekend after all. You will be surprised how much it encourages you to know you will see a supportive friend or family member along the route.

And to the final days before the marathon…

So…there are only a few days to go before the big event. Hopefully this will be the quietest Bank Holiday weekend of your life, with your liver getting a full rest!

So what can you do as part of your last minute Dublin Marathon Preparations?

• Expect to feel a little edgy as race day approaches. Keep calm and focused, and ensure you are familiar with the practical arrangements on the day. The Dublin City Marathon website will tell you all you need to know about where to go to find the start line.

•  Eat well in the days before the event – Include protein to keep you full, and carbohydrates for energy. Try to mirror what you have done before your long runs if this has worked well for you.

• Remember your warm up!! Prepare your muscles properly for the big event. Click here for some stretching techniques form our Physio’s.

• As you taper, expect to have more energy. Try to resist the urge to be active and spring clean! Rest up, go to the cinema or enjoy a good book.

•  Pack a black refuse sack to keep you dry in the warmup area before the race kicks off. You don’t want to wear your favourite training top and have to leave it behind you!

•  Bring some blister patches in your zip pocket of your leggings/running top. They are very light and easy to carry incase of emergencies, but can make a world of difference if you feel a sore spot developing during the race.

•  Hopefully you will have been tapering over the past two weeks. If your legs are feeling a little heavy, contact a Chartered Physiotherapist with experience in sports injuries if you need a  sports massage. It is important that they have experience with marathoner’s legs in order to judge the appropriate pressure required. Click here to see the full details of how we at Physiofusion can help you prepare and recover.

•  If you are supporting a friend or family member who is preparing for the marathon, consider booking a pre- or post event sports massage with a physiotherapist as a treat!

Race day checklist

1. Race number, vest & shorts  
2. Your usual running sock s and runners – not your new ones!
3. Vaseline (for nipples, arms and inner thighs (not feet))
4. Blister patches
   
5. Any medication/gels you may need
6. Water for prehydration
   
7. Snack for travelling to race
8. Old t-shirt or refuse sack (or waterproofs if you have a helper!)
9. Wristwatch
   
10. Tissues/toilet paper
11. Dry clothes and some money for post race celebrations!

Remember to visit the ISCP cool down tent for a free massage after the finish line.

For more information on the Dublin Marathon, visit their page by clicking here.

Best of luck !